Saturday, 03 December, 2016

Workout of the Day:

GENERAL WARM-UP:

1) Row, Bike, Jog, or Jump Rope Easy x 3 minutes.

Then:

2 Rounds

20 Mountain Climbers

10 Lateral Lunges

20 Mountain Climbers (feet to outside of hands)

5 Inchworms with push-up

20 Jumping Jacks

10 Spidermans

10 Air Squats

SKILL AND INSTRUCTION:

Power Snatch Progression

Partner Workout:

20 x 1 minutes intervals on a continuously running clock

Person 1 does 1 minute AMRAP of:

3 Power Snatch (135/95)

6 Squat Thrust Burpees

9 Air Squats

When the 1 minute interval ends, person 2 picks up where person1 left off and does AMRAP 1 minute. Continue in this fashion for 20 minutes getting as many total rounds as possible.

Accessories:

3 Sets

5 second Tuck L-sit

5 second Tuck Planche

5 second L-sit